Lower & Cardio 10 Minute Quick HIIT Workout

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell, lower and cardio 10 minute quick kit. So you can go ahead and start moving. Since we're not going to get very much of a warm up, you can roll through those shoulders and just shake it out. Take it to a little side lunge to open up the hips. So today we are doing lower body and cardio. Here's how it's going to work. You can use the dumbbells or you can use no dumbbells if you want to just keep it body weight. I am recovering from a little skin. I'm not going to do a ton with my upper body. It is a lower body workout, but I'll give you some cues if you want to add it in. So we're gonna have 30 seconds of a lower body strength followed by 30 seconds still using the dumbbells but adding a little bit of cardio to it. Then we will set those dumbbells down. Our last 30 seconds we will go cardio. All of them will complement will be a version of each other. Don't worry, I'll talk you through it. Grab those weights. We're gonna start with one. We've got our goblet squat. We're gonna roll those hips or pull those core. Sit low. Here we go. You know what I meant. Not roll the hips, pull the core in and then squeeze at the glutes at the top. We got 30 seconds right here. So goblet squat, we are holding the weight right in the center. If you need to, you can take it low. If you want to, you can do this body weight. We got 10 seconds, just strength. Then we're gonna add a little step to it to add a little cardio. We got three, two, one. Step it out right here. Step out and in. So it's just a step out squat to get our heart rates up a little bit more. If you are feeling ambitious and you want to add a little press to the top, I'm not going to do it with two hands. You can if you want a little extra. But remember, we got 30 seconds of straight cardio going coming. So let's get it done right here. Drop those hips. We're gonna set our weight down in five seconds. Let's really get the most out of it here. In 3, 2, 1. Bend your kn carefully to set that weight down. Here's your cardio. Tap it in and out. Join me here. Here we go. 30, 30. If jumping is not your thing today, you just take it body Weight side to side. Just pick up your pace. Still stay low because we're still working that lower body, but we're picking up our pace. If you can touch the ground in between. I can really only do it with one hand. That's okay. Yes, you can. Five seconds to go. Get low, you. Four, three, two, one. Catch your breath. You got a second to breathe. Water if you need it. Your next round we're gonna keep with those dumbbells. Two dumbbells if you want it stationary, side lunge. So we're here. We're going side push through side to add some cardio. We're gonna step in and out. Then we'll do a little shuffle with no weight. Core engage. Shoulders back, nice and wide. Here we go. Shift your weight in that side lun. Side lunge is a little hip hinge. We're here, but I also want you to shift your weight to the side so you really get that shift into the outer thigh and glute. You can take those weights on either side. Whatever is good for you staying stationary. You can keep it here if you want or we're going to add a step in and out for some cardio. Right here, here and up. Take it here and up. Two dumbbells. If you want to take it to one, you can. I'm just resting it on my leg too. Have a little less of out of that shoulder. Trust me, guys, I'm being careful, but it's up to you. You want to take them down or keep them in the center? Here we go. 10 to go. Then we're gonna set those weights down. We're going to take it to a full on shuffle, no weights. So side lunge ready? Bend your knees to drop them carefully. We got 30 seconds. Looks like this. Shuffle. Join me. Shuffle again. If you want to take both hands down, both hands up, you get a little extra cardio. It's up to you. If you need to take it low impact, you can still shuffle side to side here. Still getting deep. Still shift the weight. You can do it. Breathe. Five seconds. Four, three, two and one. Catch your breath, team. All right, we're taking it to a regular lunge. We're going to start with that reverse lunge here. You can tap it back if you need to. All on one side. Then we're going to add a curtsy and a regular. Then we'll drop our weights. We'll do a little knee up just like this. All right? Bend your knees, grab those weights. You can take it body weight or just one weight. If you Want core? Engage. One side only. Three, two, one. Lunge it. And up. Right here. Down and up. Drive up through the heels here. Remember, in that lunge, we're thinking stepping back on a train track. What we're not doing is having it super close because then we get off balance, right? We're going to add that curtsy in a minute, so just regular modification. You can just tap it. Keep that front leg working, right? Yes. Three, two. Watch me. We're gonna curtsy. Tap it in. Join me. Regular. Tap it in. All on the same side. Curtsy and in. Yes. This leg is gonna burn, but you can do it. I want you to try to stay low on the curtsy. Our hips stay square. If you need to drop it to one weight. I'm just gonna do that because of my shoulder, right? Take it here. Take it here. Five seconds, then we're gonna drop our weight. All right? Step that weight down. Same leg is forward. Lunge and knee. Drive it up. Ready? 30 seconds. Take it up. You decide. I can't really pump this arm as much, but you can really pump it if you want. I want you to get low to high. If that is just here or here or lunge, either way, that leg is gonna work in the front. So let's get it done. Yes, you can. Five seconds to go. Five, four, three, two, one. Breathe. All right, same thing. Other side. I know that leg. And glute was feeling it. Regular lunge. We're adding the curtsy into the regular. Then just that knee coming up. Let that breath settle. Grab those weights. Bend your knees to get it. Other foot going back in. 3, 2, 1. Lunge it here and up. Take it here and up. Core is engaged. Chest is open and proud, so we're not letting it round here. I know you're tired. It's just 10 minutes, and we are almost done. You're here. Nice and wide. Push through that front heel. Yes, you can. And here. Yeah. Step back. And in. Ah. All right, take a curtsy. I'm switching to one dumbbell. It's up to you. I'm just doing that because it's pulling on my arm. You're crossing. Curtsy. Step it in. Back regular. Right here. Cross. Curtsy. Back regular. Cross it over. Watch that opposite weight. Right as we're getting tired. Watch that back. Keep it in. Breathe. Cross it. Curtsy. Last one. Right here. Bend your knees. Take those weights away. Get ready. Drive it up with or without the lunge, with or without the jump. Let's do it. Take it up. Take it up. So you can be just right here for cardio or more of that. Lunge, lunge. Up to you. What do you need in this moment? You want to push on that cardio. Go for it. Quick hops. You want to push in that leg. Get low drive out of that heel. You are here. Let's finish it out because we got one more exercise after this. 3, 2, 1. All right, team, catch your breath. All right, here is what we got. We're gonna take it one side. We're gonna tap it out. We're gonna do a side kick. So it's a little kickboxing kick. I want you to lift to get that outer thigh and glute and then push out. Tap here. Then we'll get that other side. Then we're alternating. So it's all cardio. It's all legs, no weights. Here we go. Tap, lift, or tap kick. Tap, kick. You can keep the tap or if you'd rather take it here, squat it down. If you want more legs, squat it. You want more cardio, tap it. We're here and here, right? Pull it up. Outer thighs, glutes and a little bit of obliques. You got 5, 4, 3, 2, 1. Other side. Tap and tap. Kick and tap. I'm gonna keep this arm in tight, but if you want, you can take it here or you can extend it like I did on this one. Right? But we're lifting from the hip. If you need a little balance, take it on the wall. Tap, lift, push it out. Hip, glutes, outer thighs. Squat it. If you want more of that, legs, but that squat is coming in 3, 2. 30 seconds. Cardio. Watch me here and up. Here and up. Join me. This is your last round. Arms in tight. If you want to add a punch, you can punch it here down. It can just be a kick. You don't have to think about as a kickboxing kick. I just want you to push out from the hip. Push it. Yes. Low to high squat, low hips, glutes, hamstrings, quads, all of your lower body in 3, 2, 1. Tap it out. Catch your breath. A little bit of hips, outer thighs there at the end. I know we had a lot of quads. We had a lot of lunges and squats, but you did it. Shake it out right here. Swing those arms. I can only do one. Catch your breath. You made it through that lower body and cardio. Let's get a little stretch right here. Take them out right here. Roll. Roll those shoulders. I can't really roll this one, but I am going to push out on the inside of those legs. Remember, these 10 minute workouts are here for you. I have an entire playlist. Let's get a little hamstring stretch right here. They are great finishers. At the end of another workout, if you need that, you got a little, a little energy left after you've done a workout, maybe a shorter one or maybe a longer one, add them on, get one last push or they are great. On those days that you just want to get something in but you don't have a ton of time. If you're able, bring it up with that quad stretch. Otherwise, take it here. You can have your hand on the wall right here. 10 minutes. As you can tell, in just 10 minutes we can get a lot done. So if you've got a day that you want to just get something quick just to wake you up or to get that energy, I'm gonna go here, here to get that energy that you need. Check out these 10 minute quick hits. Not balanced right. Because they are here for you to give you something quick that also will get the job done. I'm gonna do one big deep breath in with one arm. Here we go. Deep breath in and out. Thank you so much for being here today. That was your dumbbell lower body and cardio. 10 minute quick hit. Great job, everybody.